Top 10 Anti-Aging Nutrition Habits
While aging is inevitable, physical decrepitude is not. Many of the outwards signs of growing old can be slowed - and life may even be prolonged - by maintaining a sensible approach to diet.
Anti-ageing Nutrition Habit #1
Aim at consuming a balanced diet that is rich in fiber. Ensure your diet is 60 to 65 per cent carbohydrate content - that is, fruits, vegetables, breads, pastas and rice. Of this amount, 55 per cent should be in the form of complex carbohydrates and whole-grain products, and no more than 10 per cent from simple carbohydrates (cakes etc.). Complement this with a diet that is 20 to 30 per cent fat content, and finally balance off your diet with 15 per cent protein content - that is, meats, soy and dairy products. It is important to note that, although protein deficiency plays a role in the development of osteoporosis, too much protein can also promote bone loss. So it is imperative to get the correct amount of protein and avoid eating protein in excess.
A healthy, balanced diet will help you maintain a healthy body composition and weight and provide you with the nutrients for optimal health and functioning.
Those aged 60 and older should try to get the recommended 20 to 35 grams of fiber each day by consuming a minimum of two servings of fruit, three servings of vegetables and four servings of whole-grains. But you should avoid increasing your fiber intake to great amounts than these listed, because too much fiber can exacerbate existing impairment of the gastrointestinal tract. Try to avoid spicy foods if you suffer from gastrointestinal problems, and this may also help prevent hot flashes.
Anti-ageing Nutrition Habit #2
Drink more water. Did you know that 50 to 60 per cent of our total body weight is water? Water is our life force. Common complaints like headaches, lack of energy, tired and lethargic sensations, injuries, hot flashes and achy joints and muscles have seen to be associated with dehydration. If most women would commit to drinking eight glasses of water every day they would notice a great improvement in their overall health and energy.
Think of it this way: Every tissue, cell, organ and system is composed of water and functions optimally only in the presence of adequate water levels. Degeneration associated with aging will occur at a quicker rate if you are dehydrated. And you can't use thirst to help you determine when you should be drinking water, because as you age your thirst mechanism does not function as well as it should.
Anti-ageing Nutrition Habit #3
Consume five small meals and snacks throughout the day. Many women who do not eat breakfast and consume only a very light lunch are tricked into believing that they are reducing their caloric intake when, in fact, they are setting themselves up for a snacking binge in the late afternoon, followed by an overload at dinner and into the evening. The result is just the opposite of what you intend. Total calories consumed during the day will end up being higher rather than lower! And the scale gives you the bad news that you are gaining weight.
Your metabolism, the rate at which you burn calories for internal functions, is like an engine - the more often you give it fuel, the better it works. When you deprive your body of food, even for short down to preserve energy. A slowed metabolism makes it much more difficult to lose weight and much easier to gain weight. A diet that is not consistent in calorie and nutrient intake will also lead to a more rapid loss of muscle tissue, which we want to avoid at all costs. The good news is that you can get your body to work for you instead of against you. The rule should be that you do not go any longer than four hours during the daytime without eating something.
Most of us have been conditioned to believe that dinner should be the largest meal of the day, so changing your eating patterns is not going to be easy. It will not happen overnight. You will probably have to change other old habits.
Anti-ageing Nutrition Habit #4
Reduce fat Intake. Dietary fat is very easily converted to body fat, so controlling your fat intake is important in controlling the weight gain associated with ageing. Limit any food choices that are higher than 30 per cent fat content.
Items such as lard, animal shortening, oils, butterfat, whole-milk solids, shortening and margarine all are fats.
Some obvious foods to avoid are:
• Fried foods - saturated in fat and oil and calories!
• Creams - very high in fat content
• Processed foods such as cakes and cookies and most precooked entrees
Go for wholesome, fresh foods as the staples in your diet. They will always be higher in nutrients and lower in fat. Processed foods should only complement a diet that is rich in fresh fruits, vegetables and whole wheat grains.
Fat is an amazing fuel that provides us with a limitless amount of energy. Instead of hating fat and blaming it for all our problems, we should be astounded and respect it for its outstanding capabilities. Certain fatty acids are also necessary for good health, and some fat-soluble vitamins require fat for absorption into the system. Fat also helps to keep us insulated and warm. Elderly persons who have lost weight due to reduced appetite need to consume a moderate amount of dietary fat to maintain a healthy weight.
Unsaturated fats, especially the monounsaturated ones, are considered healthier; they are found in nuts, seeds, vegetable oils and soft margarine products. Saturated fats are found in animal products such as beef, butter, dairy products and lard; they tend to raise blood cholesterol levels, thereby increasing increasing risk of heart disease. Be cautious in consuming coconut or palm oils; these are vegetable oils, but they contain a large amount of saturated fat.
Anti-ageing Nutrition Habit #5
Reduce salt and sugar intake. By controlling your salt and sugar intake, you can reduce the risk of developing hypertension and adult-onset diabetes. Do away with the salt shaker; there is enough salt in most of the foods we eat without our adding more. If you want to boost taste of certain foods, use salt-free spices such as basil, oregano or pepper
.
When it comes to watching your sugar intake, choose products with a sugar content that is less than 10 per cent of the total carbohydrate content. It's important to avoid items such as cakes, cookies and ice cream. Also limit your intake of no-fat or low-fat products. You are probably thinking, “What? Limit no-fat foods? “What do you think makes no-fat products taste so goods? Sugar and lot of it. And what do you think sugar is? A lot of calories! Excess calories, are going to show up on our hips and thighs and abs. This is why or population continues to get fatter and fatter in spite of the explosion of no-fat products onto the market.
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